CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 4
1- 45 sec Burpees
2- 45 sec Med Ball squats
3- 45 sec Inchworm
4- 45 sec wall balls
B1. Activation pull ups
2 sets
8 Band bicep curls
8/8 Side bend lat pull in
8 Hollow body lat pull in*
B2. Activation metcon
5 Banded wall-slides, slow and controlled
10 Downward dog + shoulder taps
10 Med Ball squats
10 Med Ball throws
10 Wall balls
2 Wall walks
Weightlifting
Weightlifting (Weight)
1RM Strict Pull-up
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 Strict band assisted pull ups
Intermediate
8 x 1-2 strict pull ups, assisted as needed”
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Wall balls 20/14 lbs
4 Wall walks after each set
TC: 13 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
18-15-12-9-6-3
Wall balls
4 Inchworm push ups (on knees)
Intermediate
Half wall walks
Extra Accessory
Post Chain (Checkmark)
3 rounds
20 Glute bridge
20 Sky touches feet on bench
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